Monday, October 15th

Push Press 4-4-4-4@85% 1RM

Pendlay Rows 4-4-4-4@85% 1RM

then,

21-S2OH (135/95)

21-Ring Rows

42-Situps

15-S2OH

15-Ring Rows

30-Situps

9-S2OH

9-Ring Rows

18-Situps

For time.

*compare to 2/22/18

*This Saturday is our free CrossFit class at 9:00 and 10:00am so bring a friend!

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Sunday, October 14th

Front Squat 4-4-4-4@85%1RM

RDL’s 4-4-4-4@85% 1RM (Clean)

then,

30/25 Calorie Bike

25 Hang Power Cleans (115/75)

25/20 Calorie Bike

20 HPC’s

20/15 Calorie Bike

15 HPC’s

15/10 Calorie Bike

10 HPC’s

10/5 Calorie Bike

5 HPC’s

For time.

 

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Saturday, October 13th

Skill Practice: HS Holds, HSPU’s & HS Walk

then,

1 Lap Run Buy In

3 Rounds of:

50ft HS Walk (or 100Ft Bear Crawl)

20 Calorie Ski Erg

20 Box Jump Overs (24/20)

10 HSPU’s

1 Lap Run Cash Out

For time.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Friday, October 12th

Rest Day.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Thursday, October 11th

*The Ville will be closed today from 11:30-4:30 for a video shoot.  The only class that will be cancelled is the 12:00 class. All other classes and open gym are on as usual.  We do need some members to be working out in the background for the video so if you’d like to help out please contact Daniel.

Deadlifts 6-6-6-6@80% 1RM

then,

3 Rounds of:

15-Deadlifts (185/125)

20-Wall Balls (20/14)

then, 3 Rounds of:

15-T2B

20-Calorie Row

For total time.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Wednesday, October 10th

Overhead Squats 6-6-6-6@80% 1RM

then,

10:00 EMOM of:

1 Full Snatch

1 Hang Squat Snatch

1 OHS

*using 70% 1rm of your weakest movement

then at minute 12:00

5:00 AMRAP of:

15-KBS (53/35)

10-Burpees

*This Thursday the Ville will be closed from 11:30-4:30 for a video shoot.  Only the 12:00 class will be cancelled.  We do need some members to be working out in the background so if you’d like to help out please contact Daniel.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Tuesday, October 9th

Bench Press 6-6-6-6@80% 1RM

Strict CTB Pullups 6-6-6-6

then,

60-Double Unders

50-Pushups

40-Pullups

30-GHD Situps

50-Double Unders

40-Pushups

30-Pullups

20-GHD Situps

For time.

*This Thursday the Ville will be closed from 11:30-4:30 for a video shoot.  Only the 12:00 class will be cancelled.  We do need some members to be working out in the background so if you’d like to help out please contact Daniel.  Thanks!

 

Saturday, October 6th

Push Press 6-6-6-6@80% 1RM

Barbell Rows 6-6-6-6@80% 1RM

then,

Buy In: 30 S2OH (115/75)

21-15-9 reps each of:

Calorie Row

Ring Dips

V Ups

Cash Out: 30 S2OH (115/75)

For time.

*Today we will be hosting a nutrition seminar starting at 11:15am.  This is free for our members but you are welcome to invite friends.  Non members will only pay $25.  

Topics covered will include: 

*Nutrient Timing

*Estimated Protein, Carbohydrate and Fat intake

*Meal Planning

*Eating for Performance & Recovery

*The Positives and Negatives of Current Diet Trends

Get the most out of your hard work in the gym by optimizing your nutrient intake!